Friday, November 03, 2006
Roth, Germany
Wednesday, November 01, 2006
Ready to go
Well, its been 10 complete days since Kona so I'll start the base for Roth.
Will start in the pool thursday.
Drills, a few 100's, some pulls, ect.
Hamstring is still hurting, sharp shooting pains off and on throughut the day. No plan on running in the next several weeks, on longer until pain free.
Will start in the pool thursday.
Drills, a few 100's, some pulls, ect.
Hamstring is still hurting, sharp shooting pains off and on throughut the day. No plan on running in the next several weeks, on longer until pain free.
Monday, October 30, 2006
The best photo of Anns race
Yes, that's me finishing behind my Wife! She deserved this one! I am certain she wont let me soon forget this one.
Saturday, October 28, 2006
Kona Pics
Roth, Germany
The Plan for the upcoming season is:
Big training week Feb 9-18
California 70.0, March 31, 07
Big training week April 28-May 5
Florida 70.3, May 20, 07
Big training week May 25-June 3
Roth, Germany IM, June 24, 07
These will be the three major races for Ann and I
Plan is to race California 70.3 with strong base off a big base week from feb
Second big week will be more balanced with cycling and running, then Florida 70.3 2 weeks after completion.
Plan for Florida is sub 4:30
Final Big week will be a similar template to ours before Kona, balanced big cycling and running.
Finish of the final big week will take us to 3 weeks out. This will allow 1 more 20 mile long runs going into the 10 day peak period and 1 week taper.
Try to get to Bend, OR for at least 4-6 more swim lessons with Bob Bruce. Focus from now until Roth on getting swim down to a sub 64.
I must emphasize. Virtually the entire pre-season will be focused on periodization to get ready for the first big bike week. Then using that strength, building to get ready for the second big week and Florida 70.3
This entire period will then be used to gain fitness for the final month prior to Roth.
I also plan on much more cycling base pre-season. Much depends on the rain, but plan is to bike 3 week cycles building each week to a crescendo of 300+ miles the 3rd week. Then beginning of next cycle (week 1) dropping down to 100 miles. The run weeks will be inversely proportional, so my easiest run week will be 30 miles, during the biggest bike week. While the biggest run week of 60 miles will be during the lower mileage bike week. This may change depending on what info I gather this fall and winter on training strategies.
Why a big week 3-4 weeks out? Well, we did a big week 7 weeks out prior to CDA 06. This was too big on cycling and was too far out from the race I believe. By my blog, we were very strong (all 7 of us training) about 3-4 weeks after this big week. The big week before Kona 06 ended about 5 weeks out. This allowed 1 more cycle of a big week before Kona, which was nice...but, I and Ann felt the strongest of the season around 3 weeks out from Kona, (strictly looking objectively at my times on the run and TT power). I think finishing the big week 3 weeks out, then taking 3 days rest then starting peak period. We will start the peak period with shorter TT and very aggressive run hill repeats the following wed-friday. Then easy long ride saturday (2 weeks out) with some IM pacing during the ride. Then final long run on sunday, 14 days out.
Another change I may make next season is to start mixing peak-type workouts about 4-5 weeks out from the primary race.
Big training week Feb 9-18
California 70.0, March 31, 07
Big training week April 28-May 5
Florida 70.3, May 20, 07
Big training week May 25-June 3
Roth, Germany IM, June 24, 07
These will be the three major races for Ann and I
Plan is to race California 70.3 with strong base off a big base week from feb
Second big week will be more balanced with cycling and running, then Florida 70.3 2 weeks after completion.
Plan for Florida is sub 4:30
Final Big week will be a similar template to ours before Kona, balanced big cycling and running.
Finish of the final big week will take us to 3 weeks out. This will allow 1 more 20 mile long runs going into the 10 day peak period and 1 week taper.
Try to get to Bend, OR for at least 4-6 more swim lessons with Bob Bruce. Focus from now until Roth on getting swim down to a sub 64.
I must emphasize. Virtually the entire pre-season will be focused on periodization to get ready for the first big bike week. Then using that strength, building to get ready for the second big week and Florida 70.3
This entire period will then be used to gain fitness for the final month prior to Roth.
I also plan on much more cycling base pre-season. Much depends on the rain, but plan is to bike 3 week cycles building each week to a crescendo of 300+ miles the 3rd week. Then beginning of next cycle (week 1) dropping down to 100 miles. The run weeks will be inversely proportional, so my easiest run week will be 30 miles, during the biggest bike week. While the biggest run week of 60 miles will be during the lower mileage bike week. This may change depending on what info I gather this fall and winter on training strategies.
Why a big week 3-4 weeks out? Well, we did a big week 7 weeks out prior to CDA 06. This was too big on cycling and was too far out from the race I believe. By my blog, we were very strong (all 7 of us training) about 3-4 weeks after this big week. The big week before Kona 06 ended about 5 weeks out. This allowed 1 more cycle of a big week before Kona, which was nice...but, I and Ann felt the strongest of the season around 3 weeks out from Kona, (strictly looking objectively at my times on the run and TT power). I think finishing the big week 3 weeks out, then taking 3 days rest then starting peak period. We will start the peak period with shorter TT and very aggressive run hill repeats the following wed-friday. Then easy long ride saturday (2 weeks out) with some IM pacing during the ride. Then final long run on sunday, 14 days out.
Another change I may make next season is to start mixing peak-type workouts about 4-5 weeks out from the primary race.
Thursday, October 26, 2006
Kona 06: Expectations and reality
So...
I have set and achieved many goals, in life and athletics. Many goals have been missed. Some examples
High school: Goal to win state cross country championships. Failed. I did set the school record 5K at 5:20 (which still stands 22 yrs running). I lost 1 race my senior season which was almost perfection. That race was state championships.
College: Goal to qualify for nationals, Divison I. Failed. I did gain 6 Varsity Div. I letters however, and traveled with the team as first string.
Post College: Olympic trial qualification in the marathon. Failed. I did however place 18 overall in U.S. mens nationals, and 28th the second year. Have run under 2:30 three times.
First IM CDA 04 in my first season: Goal to break 9:40. Failed. Ran 9:50. I did however post a 5:12 bike and 3:08 marathon on an abissmal swim and transitions, and got to Kona.
Kona 2004: Goal to break 10. Failed. Bonked at mile 6, ran 11:06
Florida 70.3: Goal to break 4:30. Failed. Ran 4:35. Did gain my Kona 05 slot though.
IM CDA 05: Goal to break 9:40. Failed. Ran 9:43. Did gain 3rd and a podium slot
Kona 2005: Goal to break 10. Success!. 9:58, off 5:18 bike and 3:18 run
IM CDA 06: Goal to break 9:40. Place high if not win my age group. Failed. Ran 10:08. Did place 4th and gain second consecutive podium slot and Kona #3.
Kona 2006: Goal to be ready to push hard and break the 9:40 mark if a good day. Failed. Had a good day, but limitations prevaled.
Florida 70.3 2007: Goal to break 4:30
Roth, Germany 07: ?
I have missed or near-missed many of my goals. I am optimistic though, because I have come so close that I know they are appropriate and reachable. Knowing where your goal should be is not an easy task.
Why am I discussing this? Because of the unreachable times posted by the age-groupers at Kona. I once thought that the podium was possible. Seeing the mens 40 division at 9 hours has slapped me into reality. I do not feel I am genetically able to perform to that level. Especially with a hematocrit of 40, when the average person is 43-47.
Ann? Gaining a podium slot at Kona is I believe also nearly impossible. She is somewhat gifted but more so, has learned to work very hard when necessary, has learned how to be coached (a critical factor to success), and is learning the art of resting and recovery.
Goal setting is not arbitrary. It is the 5th discipline. Swim, bike, run, nutrition, and goal analysis.
Setting goals unrealistic will lead to over-training and there are good odds that you wont come close to succeeding, and risk many failures. Failing to achieve a goal by a near miss only fuels the fire. This not such a bad thing. Failing to meet a goal by a huge margin or being forced to quit while trying to achieve it can be a severe blow to athletic ego and effect future achievement.
Setting realistic and obtainable goals is one of the arts of sport. Once the goals are reached, or have been close to being reached, new goals can then be attached. This is one of the keys to success in sport, and in life.
Ann has talent. I have a little talent. I have failed most of my goals, but have succeeded secondarily in others. Ann had a great race. But, for me to tell her she can make the podium at Kona next year, or become some sort of pro would be unrealistic at this point, and I would be cheating her of the great potential she has.
We will both sit down and talk about a realistic goal for her next IM. It may seem somewhat extreme, but it will be reachable if all goes well up to, and on race day.
Remember to set your goals to a level that you can realistically picture yourself completing. I see myself running across the line at Roth in 9:39. I can see that. When I think about it, I get emotional. This will be extremely difficult for me, and the upcoming season will have to be injury free. But I see it, I can almost feel it when I close my eyes. Why not 9:30? 9:20? Sure I can stride for these, but I will likely get hurt or overtrain along the way, and risk not achieving the primary objective..to succeed at my long sought-after goal of sub 9:40, now at age 41.
Just some things to think about.
I have set and achieved many goals, in life and athletics. Many goals have been missed. Some examples
High school: Goal to win state cross country championships. Failed. I did set the school record 5K at 5:20 (which still stands 22 yrs running). I lost 1 race my senior season which was almost perfection. That race was state championships.
College: Goal to qualify for nationals, Divison I. Failed. I did gain 6 Varsity Div. I letters however, and traveled with the team as first string.
Post College: Olympic trial qualification in the marathon. Failed. I did however place 18 overall in U.S. mens nationals, and 28th the second year. Have run under 2:30 three times.
First IM CDA 04 in my first season: Goal to break 9:40. Failed. Ran 9:50. I did however post a 5:12 bike and 3:08 marathon on an abissmal swim and transitions, and got to Kona.
Kona 2004: Goal to break 10. Failed. Bonked at mile 6, ran 11:06
Florida 70.3: Goal to break 4:30. Failed. Ran 4:35. Did gain my Kona 05 slot though.
IM CDA 05: Goal to break 9:40. Failed. Ran 9:43. Did gain 3rd and a podium slot
Kona 2005: Goal to break 10. Success!. 9:58, off 5:18 bike and 3:18 run
IM CDA 06: Goal to break 9:40. Place high if not win my age group. Failed. Ran 10:08. Did place 4th and gain second consecutive podium slot and Kona #3.
Kona 2006: Goal to be ready to push hard and break the 9:40 mark if a good day. Failed. Had a good day, but limitations prevaled.
Florida 70.3 2007: Goal to break 4:30
Roth, Germany 07: ?
I have missed or near-missed many of my goals. I am optimistic though, because I have come so close that I know they are appropriate and reachable. Knowing where your goal should be is not an easy task.
Why am I discussing this? Because of the unreachable times posted by the age-groupers at Kona. I once thought that the podium was possible. Seeing the mens 40 division at 9 hours has slapped me into reality. I do not feel I am genetically able to perform to that level. Especially with a hematocrit of 40, when the average person is 43-47.
Ann? Gaining a podium slot at Kona is I believe also nearly impossible. She is somewhat gifted but more so, has learned to work very hard when necessary, has learned how to be coached (a critical factor to success), and is learning the art of resting and recovery.
Goal setting is not arbitrary. It is the 5th discipline. Swim, bike, run, nutrition, and goal analysis.
Setting goals unrealistic will lead to over-training and there are good odds that you wont come close to succeeding, and risk many failures. Failing to achieve a goal by a near miss only fuels the fire. This not such a bad thing. Failing to meet a goal by a huge margin or being forced to quit while trying to achieve it can be a severe blow to athletic ego and effect future achievement.
Setting realistic and obtainable goals is one of the arts of sport. Once the goals are reached, or have been close to being reached, new goals can then be attached. This is one of the keys to success in sport, and in life.
Ann has talent. I have a little talent. I have failed most of my goals, but have succeeded secondarily in others. Ann had a great race. But, for me to tell her she can make the podium at Kona next year, or become some sort of pro would be unrealistic at this point, and I would be cheating her of the great potential she has.
We will both sit down and talk about a realistic goal for her next IM. It may seem somewhat extreme, but it will be reachable if all goes well up to, and on race day.
Remember to set your goals to a level that you can realistically picture yourself completing. I see myself running across the line at Roth in 9:39. I can see that. When I think about it, I get emotional. This will be extremely difficult for me, and the upcoming season will have to be injury free. But I see it, I can almost feel it when I close my eyes. Why not 9:30? 9:20? Sure I can stride for these, but I will likely get hurt or overtrain along the way, and risk not achieving the primary objective..to succeed at my long sought-after goal of sub 9:40, now at age 41.
Just some things to think about.
Tuesday, October 24, 2006
KONA 2006: More lessons in running, this time by Ann
The Good: I finished this race. Ultimately, that is a good thing here.
The Bad: Hamstring pretty much blown. I am not running until pain free, no matter how long it takes this time.
The Ugly: I ran an entire IM with a HR average 8 beats below the top of my zone 1. Yikes!
These races are all different, and all great in the end. Everyone has something to overcome it seems. Whether it be an injury, inner demons, or anything in between. I had a great race in my mind and was happy to have endured the season with my limitations. Yes I re-injured my leg over and over again, and it was 90 % better in the weeks going in. I was still training for a PR if it happened to be my day though. Training for bigger things was my goal, and that is the chance I took on this one. That's life and that is what its about for me. The good news is my perceived effort and HR on this course. With the exception on my leg, I felt great all day.
The swim was great. Everyone about 5 minutes slow due to the currents, but minimal swells. I started dead last with Ann because we planned on starting together. Unfortunately, time lost being behind hundreds of people swimming much more slowly. My potential draft from those swimming my goal pace was lost. I swam about 10 minutes several yards parallel to Ann to keep an eye on her. Once she looked like she was in the groove of things, I pulled off. Overall though, very happy and felt great. The plan was to start with Ann and let her make the call on where, and it was great chatting and a final kiss before the cannon.
T1: Slow. Got a 1 minute massage in the tent before I changed. Precautionary for my hamstring.
Bike: Hamstring, yeah, same old story. Brought it up to 230 Watts and felt comfortable around 21.5 mph at this power. Hamstring slowly getting tighter, and by mile 20 or so, I just had to back off. Held watts to mile 100 at 200 and hamstring tight but OK. I knew I was only going about 19 but I really didnt care. My ultimate goal was to be able to run as far as I could without having to walk or drop. Final 12 miles we caught a nice tail wind and my 200 watts carried me at 23-24 mph. I was fairly disracted on the bike because of my Wed. incident...I really wasnt sure how my leg would hold up in the marathon. Would I be walking at mile 1? 6? 15? I had no idea.
T2: The nice 90 second run around the transition started up my hamstring. Yelled for ART guys as I jogged into tent and they were all over my leg. This helped.
Run: Got off the first 4 miles nearly pain free. Then the insidious tightness began, so I backed off. Back into town, running 8:00-8:15 was causing me to limp on the leg but it felt stable so I pushed on. I saw Ann on the turn around and yelled at her "remember mile 10...this race is about the final 16 miles!" I was referring to getting up Palani hill strictly in Zone 1, then "starting" her race from there. I ran Very slow up Palani hill, around a 11 min mile. Once on the hwy toward enery lab, I got into a groove for 5 minutes, but the slant on the road was havoc on my leg. I was forced to slow to 8:30-9. Massaging my glut and ham while running helped a bit.
Out at energy lab, I stopped for a 30 second stretch at special needs. I just bent down and held a stretch. I knew I could walk in from here so I took off at 8's and screw it...at mile 18, you are virturally home free. I had 6 hours to walk it in!
I found a guy from Norway who was in a similar struggle, so we ran together and chatted. Coming up the hill from energy lab I saw Ann...what? I quickly calculated she was only 12 minutes behind me. I knew I was on pace to come in around 10:45 at the pace I was holding so this meant Ann could break 11 hours. I was elated at this as I knew she must have been having a killer marathon..which was the plan.
I kept thinking of this for a few miles and finally had to stop. I said goodbye to my Norway friend and started walking every few minutes from mile 21. If I walked 12 minutes or so, Ann should catch me. I couldnt run this race 12 minutes in front of her when she was on the cusp of breaking 11 hours. I told a few volunteers to look for her and tell her that I was waiting for her. I figured I could "pace her in"
A few hundred yards prior to mile 23, Ann flew by me. I took off to catch her. Hamstring tightening up, but the walking helped tremendously. Her next mile...7:35. I couldnt talk to her as she was focused and in the zone. Mile 24? 7:28....she was hammering so fast at that point that people were not yelling great job...I would only here stuff like "oh my God" or "look at that girl!"
Her final mile, like mine last year, was a hammer-fest I wont soon forget. We were clearly under 7 min pace, and she caught 3-4 more women, and we passed 5-6 men from my age group.
My hamstring nearly gave out multiple times, almost collapsing but I didnt care. I was not letting Ann out of my sight. She passed a final 25-29 age woman with 800 meters to go and the girl made an attempt for about 25 meters to chase down Ann. Ann blew her up as she rounded the final stretch down Alii drive. I backed off to let Ann finish. She deserved it. To finish alone and on her own...with no one taking up any space around her as she crossed the line.
For Ann to average sub 8 for her marathon...here at Kona is staggering to me. I knew and had the plan for her to run around 8:40-45, but she amazed me with her patience and raw drive in the final 10K.
Ann's stats:
11th in the world in her age group, the top runner. Not counting pro's, 6th fastest amature female in the marathon. Sub 11 hours. All great numbers for her second season. She stuck to our plan all summer, even though some of the running workouts were unusual for her to say the least. She put it all together and ran a great race. I cant wait until she runs a fast course at Roth with her current fitness! (fingers crossed...Roth can be hot and humid)
The Bad: Hamstring pretty much blown. I am not running until pain free, no matter how long it takes this time.
The Ugly: I ran an entire IM with a HR average 8 beats below the top of my zone 1. Yikes!
These races are all different, and all great in the end. Everyone has something to overcome it seems. Whether it be an injury, inner demons, or anything in between. I had a great race in my mind and was happy to have endured the season with my limitations. Yes I re-injured my leg over and over again, and it was 90 % better in the weeks going in. I was still training for a PR if it happened to be my day though. Training for bigger things was my goal, and that is the chance I took on this one. That's life and that is what its about for me. The good news is my perceived effort and HR on this course. With the exception on my leg, I felt great all day.
The swim was great. Everyone about 5 minutes slow due to the currents, but minimal swells. I started dead last with Ann because we planned on starting together. Unfortunately, time lost being behind hundreds of people swimming much more slowly. My potential draft from those swimming my goal pace was lost. I swam about 10 minutes several yards parallel to Ann to keep an eye on her. Once she looked like she was in the groove of things, I pulled off. Overall though, very happy and felt great. The plan was to start with Ann and let her make the call on where, and it was great chatting and a final kiss before the cannon.
T1: Slow. Got a 1 minute massage in the tent before I changed. Precautionary for my hamstring.
Bike: Hamstring, yeah, same old story. Brought it up to 230 Watts and felt comfortable around 21.5 mph at this power. Hamstring slowly getting tighter, and by mile 20 or so, I just had to back off. Held watts to mile 100 at 200 and hamstring tight but OK. I knew I was only going about 19 but I really didnt care. My ultimate goal was to be able to run as far as I could without having to walk or drop. Final 12 miles we caught a nice tail wind and my 200 watts carried me at 23-24 mph. I was fairly disracted on the bike because of my Wed. incident...I really wasnt sure how my leg would hold up in the marathon. Would I be walking at mile 1? 6? 15? I had no idea.
T2: The nice 90 second run around the transition started up my hamstring. Yelled for ART guys as I jogged into tent and they were all over my leg. This helped.
Run: Got off the first 4 miles nearly pain free. Then the insidious tightness began, so I backed off. Back into town, running 8:00-8:15 was causing me to limp on the leg but it felt stable so I pushed on. I saw Ann on the turn around and yelled at her "remember mile 10...this race is about the final 16 miles!" I was referring to getting up Palani hill strictly in Zone 1, then "starting" her race from there. I ran Very slow up Palani hill, around a 11 min mile. Once on the hwy toward enery lab, I got into a groove for 5 minutes, but the slant on the road was havoc on my leg. I was forced to slow to 8:30-9. Massaging my glut and ham while running helped a bit.
Out at energy lab, I stopped for a 30 second stretch at special needs. I just bent down and held a stretch. I knew I could walk in from here so I took off at 8's and screw it...at mile 18, you are virturally home free. I had 6 hours to walk it in!
I found a guy from Norway who was in a similar struggle, so we ran together and chatted. Coming up the hill from energy lab I saw Ann...what? I quickly calculated she was only 12 minutes behind me. I knew I was on pace to come in around 10:45 at the pace I was holding so this meant Ann could break 11 hours. I was elated at this as I knew she must have been having a killer marathon..which was the plan.
I kept thinking of this for a few miles and finally had to stop. I said goodbye to my Norway friend and started walking every few minutes from mile 21. If I walked 12 minutes or so, Ann should catch me. I couldnt run this race 12 minutes in front of her when she was on the cusp of breaking 11 hours. I told a few volunteers to look for her and tell her that I was waiting for her. I figured I could "pace her in"
A few hundred yards prior to mile 23, Ann flew by me. I took off to catch her. Hamstring tightening up, but the walking helped tremendously. Her next mile...7:35. I couldnt talk to her as she was focused and in the zone. Mile 24? 7:28....she was hammering so fast at that point that people were not yelling great job...I would only here stuff like "oh my God" or "look at that girl!"
Her final mile, like mine last year, was a hammer-fest I wont soon forget. We were clearly under 7 min pace, and she caught 3-4 more women, and we passed 5-6 men from my age group.
My hamstring nearly gave out multiple times, almost collapsing but I didnt care. I was not letting Ann out of my sight. She passed a final 25-29 age woman with 800 meters to go and the girl made an attempt for about 25 meters to chase down Ann. Ann blew her up as she rounded the final stretch down Alii drive. I backed off to let Ann finish. She deserved it. To finish alone and on her own...with no one taking up any space around her as she crossed the line.
For Ann to average sub 8 for her marathon...here at Kona is staggering to me. I knew and had the plan for her to run around 8:40-45, but she amazed me with her patience and raw drive in the final 10K.
Ann's stats:
11th in the world in her age group, the top runner. Not counting pro's, 6th fastest amature female in the marathon. Sub 11 hours. All great numbers for her second season. She stuck to our plan all summer, even though some of the running workouts were unusual for her to say the least. She put it all together and ran a great race. I cant wait until she runs a fast course at Roth with her current fitness! (fingers crossed...Roth can be hot and humid)
Wednesday, October 18, 2006
Hamstring blew out last night on a 6 mile easy run with pickups. Final mile running 8 min pace with Ann. Not good, could not run any further, could not even walk. Hamstring just spasm'd out. Had it iced and massaged last night. wrapped tight in Ace bandage. Iced this morning, ART and 2X1 hour massages. Its fired up but feels better. It feels now like it did the day after CDA.
I will rest and hopefully be good to run saturday. I am not too worried because I can always start walking in the marathon. What bothered me yesterday, was that I couldnt really walk. I should be able to get to that point by saturday, so I can at least walk in. Still pain free on the bike which is a good thing.
Swam 40 minutes this morning with Ann Sarah and Scott. Felt good in water, waves back to normal at 5-8 feet swells. Not too bad. Swam some intervals from bouy to bouy. 1 200, then 4 X 100, then final 200. Then easy back to shore. Ann looks great.
Peter Reid getting ART on the table next to me after the swim. I wanted to tell him, "Peter, this is only for registered athletes". I didnt have the nerve. Would have been funny though because they were filming him getting worked on. I got a few seconds on the camera too, by association.
Diet: Still light, Will eat pasta tonight.
Breakfast: 2 pieces of wheat toast before swim.
Lunch: Protein smoothie and bagel.
Dinner:
I will rest and hopefully be good to run saturday. I am not too worried because I can always start walking in the marathon. What bothered me yesterday, was that I couldnt really walk. I should be able to get to that point by saturday, so I can at least walk in. Still pain free on the bike which is a good thing.
Swam 40 minutes this morning with Ann Sarah and Scott. Felt good in water, waves back to normal at 5-8 feet swells. Not too bad. Swam some intervals from bouy to bouy. 1 200, then 4 X 100, then final 200. Then easy back to shore. Ann looks great.
Peter Reid getting ART on the table next to me after the swim. I wanted to tell him, "Peter, this is only for registered athletes". I didnt have the nerve. Would have been funny though because they were filming him getting worked on. I got a few seconds on the camera too, by association.
Diet: Still light, Will eat pasta tonight.
Breakfast: 2 pieces of wheat toast before swim.
Lunch: Protein smoothie and bagel.
Dinner:
